2. Lower the weight, increase the reps (hypertrophy training)
There is an old saying: “You can work long or you can work hard, but you can’t do both at the same time”. This type of training will increase primarily muscular size and secondary – strength. It also will give you that “pumped up” feeling. You have to understand that most gains that come from hypertrophy training are temporary. They occur as a result of the running blood and nutrients into the non-contractile part of the muscle cells also known as sarcoplasm. Because you’ll be using lighter weights, the reps will be in the 8-12 rep range. Usually mixing both strength and hypertrophy training will give you the best results.
3. Low weights and very high reps (Endurance training)
With this type of training you work mostly on the endurance of the muscles and some minimal muscle growth. The repetitions usually circulate in the 15-20 rep range, but sets of 25,30,50 and even 100 reps are not unusual for this type of training. You can implement it in your workout routine from time to time, just to keep your muscles guessing.
There you have it. Smart mixing of the three rep ranges will certainly produce more strength and muscle mass over time and give you the best from the three different worlds.